Today's Orange Theory Workout Intel – Wednesday 3/4/26

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 3/4/26

Treadmill

Block 1 - 7 Minutes

Goal: Complete As Many Rounds As Possible

0.3 Mile Run @ 3-5% (Pw 0.15 Miles @ 3 - 5%)

10 X Bodyweight Squat

Repeat Until Time Is Called

Count & Remember Rounds

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 7 Minutes

Goal: Complete As Many Rounds As Possible, Complete At Least 1 More Round Than Block 1

0.2 Mile Run @ 4-6% (Pw 0.1 Miles @ 4 - 6%)

10 X Bodyweight Good Morning

Repeat Until Time Is Called

Count & Remember Rounds

1 Minute Walking Recovery, Get To Base When Ready

Block 3 - 7 Minutes

Goal: Complete As Many Rounds As Possible, Complete At Least 1 More Round Than Block 2

0.1 Mile Run @ 5-7% (Pw 0.05 Miles @ 5 - 7%)

10 Total X Bodyweight Alt Knee Raise With Torso Rotation

Repeat Until Time Is Called

Count & Remember Rounds

90 Sec To Transition To The Floor

Weight Floor

Block 1 - 7 Minutes Circuit

8 X Neutral Grip Front Raise To Hammer Curl

8 Total X Front Loaded Alt Forward Lunge

8 Total X Chest Press

Repeat Until Time Is Called

1 Minute Recovery

Block 2 - 7 Minutes Circuit

8 X Good Morning With Tricep Kickback

8 Total X Alt Reverse Lunge

8 X Pullover

Repeat Until Time Is Called

1 Minute Recovery

Block 3 - 7 Minutes Circuit

8 Total X Alt Neutral Grip Push Press With Rotation

8 Each X Swing Lunge With Rotation

12 Total X Seated Torso Rotation

Repeat Until Time Is Called